CrossFit Modern – CrossFit
Warm Up
General: on a 15 Minute clock
4 Min Row/Bike or Run
Mobility:
Banded Hip Floss (or athletes choice)
Activation
2 Rounds
20 Mini Band Side Step
5 Pause Goblet Squat (w/mini band above knees)
Weightlifting
Front Squat
1×3 55%
1×3 59%
2×3 63%
Back Squat
1×3 56%
1×3 61%
2×3 66%
Metcon
4 Rounds for Time (Time)
10 Pull ups
5 Devils Press 35/25lb
-2 DBs
Rx+:
For Time:
12-9-6-3 Bar Muscle Up
5 Devils press 50/35lb
Bonus Gainz
Power Snatch
4×3 @73%
1×1 @78%
2×1 @85%
Rowing (Checkmark)
1500m (5k pace)
2:00 rest
5 Rounds
400m (start at 2k pace, faster each interval)
:45 rest
Core EMOM 16 (Checkmark)
1. 15 Side Plank Hip Touch Right
2. 8-12 Hanging Leg Raise
3. 15 Side Plank Hip Touch Left
4. :40 Plank
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